Competitive Edge Skating and Strength Training (C.E.S.) is a company that thrives on helping others become the best they possibly can be. In his book, Unbeatable Mind, Retired Navy SEAL, Mark Divine, says there are 5 mountains one needs to work on in order to master one’s self. These mountains are known as the physical, mental, emotional, intuitional and Kokoro spirit.

At a first glance, C.E.S. may look like a company that only focuses on skating mechanics, but we are privileged to be able to help not only hockey players, but also young athletes in other sports along with training the general public ranging in ages from their twenties to their seventies. We are a company that first started focusing on developing skating mechanics for hockey player which was quickly followed by adding on the strength and conditioning sessions to help athletes and weekend warriors develop strength and power. What is most important to us, though, is aligning our principals with Divine’s and others putting a focus on building the 5 mountains towards mastery and developing one’s strong character traits and mental toughness.

Again, C.E.S. wants to offer the best information to our clients in order to develop them along their journey towards success. This is why we would like to encourage you to check out the information provided below by our friends at ProStockHockey on goalie development. They have put together specific information just for goalies. Check it out and continue to strive towards excellence in all you do!

There is a common drill I do on the ice with resistance bands called “The Survival of the Fittest. “ One player skates forward while the other player does his best to hold him back. Many may think I am watching the player in the front, but all too often I am actually looking at the player in the back. More importantly looking to see where their vision is at. Why?

Scripture says that Jesus tells us to, “Love your neighbor as yourself.” It’s called the parable of the Good Samaritan. Hercules said, “A true hero isn’t measured by his strength but by the strength of his heart.” In his book, Thoughts of a Philosophical Fighter Pilot¸ Vice Admiral James B. Stockdale says in his commencement speech to the graduating class of 1981 at John Carroll University, “To ignore a fellow captive in the pressure chamber is to betray him.” He explains, “This means you are your brother’s keeper. Therefore, instead of asking, ‘What’s in it for me?’ Realize that your neighbor is a soul that deserves your care and cooperation.” Wow.

What are you measuring lately, your strength or the strength of your heart? In the age of the “selfie” are you only focused on how many likes or views you have on Instagram and Facebook? Or, instead, are you putting your focus on teammates, classmates, training partners, office clerks, grocery attendants as “souls that deserve care?” Let’s continue to focus on the strength of our hearts so we can build a culture that sees the importance of watching over others, being great accountability partners and loving neighbors as ourselves. HOOYAH!

High school hockey is on the cusp of beginning playoffs this week, two of CES’s JV teams just battled hard against each other this past weekend in their championship game (congratulations to both teams making it to the final game!) and all of our members are continuing to “find the fun and appreciate the hard” when it comes to our training. We love it!

Our spring program is right around the corner. Therefore, please contact us to schedule your son/daughter for both our on ice and off ice training. Combining both on ice and off ice training with us has really shown great transformation in player’s ability to not only improve their on ice performance due to our expertise in skating mechanics, but we believe in training in all planes consistently, building one’s body to train as a unit instead of individual muscles and our strength coach, Josh Coenen, continues to share his great knowledge on how to stay injury free (check out the video below!!) yet improve power, strength, coordination, work capacity and mental toughness all in a positive, healthy competitive and encouraging environment. Here’s to making it a world class week by winning first in our minds.

Many people know that I generally don’t like to be interrupted before a training session. Josh can often find me in my “quiet mode” usually staring out onto the ice or going over my paper where I have written out my plans. These habits are why I commonly ask others, “Where do we win first?”

Many of us love the Star Wars quote by Yoda, “Do or do not, there is no try.” In his book, Law of Success, Napoleon Hill states, “Where thought prevails, power may be found.” Author and motivational speaker, Greg Amundson, reminds his audience to elevate one’s thinking. There is great power with the use of visualization and the power of the mind. Therefore, let’s follow what Hill says, “If you want to get more, be sure to demand more of yourself and believe in your purpose.” I will close with Hill’s encouragement to his readers which is to commit the following poem to memory and use it towards development of one’s self-confidence. Here’s to continuing to believe in ourselves, understand the power of thoughts and to win first in our minds. HOOYAH!

If you are curious about why we train like we do, especially with a focus on 1 legged drills, please check out our video below and don’t forget the words of wisdom to make sure we continue to do our part to make the world a better place. Here’s to shattering the myth that easy is good and hard is bad!

If I was to say, “There are the two types of people in this world,” what would you guess? “Leaders and followers?” “Proactive and reactive people?” Maybe you’d answer, “Hard working versus lazy?” These are common responses, but what if I was looking for something more along the lines of building a certain culture or climate?

I’ve recently been reminded of an old childhood statement, “Monkey see, monkey do.” In his book, Habitudes: Images that Form Leadership Habits and Attitudes, Dr. Tim Elmore says, “People are either thermometers or thermostats. They will merely reflect the climate around them, or they will set it.” I love that. Author and motivational speaker, Michael Massucci, reminds our players at CES that our nerve endings in our eyes have a greater connection to our brain than our ears. This explains why Elmore says, “Most people are thermometers. They buy things what others buy, say things that others say and value things that others value. They just mirror back their climate.”

What are you? Are you a thermometer who is merely influenced by others? Or are you a leader who is a thermostat who, as Elmore says, “Taking your life to the next level, excited about work and being a positive influence to others?” Let’s make sure we aren’t just following the crowd, playing monkey see, monkey do and instead let’s make sure we are setting a positive tone for others, living with strong values and being the best leaders we can be. HOOYAH!

Meet Daily Vitamin, Mineral, and Micronutrient Values: In order for your body to gain weight it needs the fuel in order to do so. If you’re lacking in certain nutrients your body believes its in a time of scarcity and will focus on keeping you alive, verses giving your body everything it needs to better respond to the stress of training by adding muscle. This is why WHOLE FOODS are so key.

Each Meal Must be Balanced: Every single meal needs to be balanced to ensure you’re getting everything you need. If your breakfast is a bagel, lunch is a sandwich, and dinner is spaghetti you are nowhere close to a balanced, sufficient food intake. EVERY single meal needs to contain vegetables, protein, fat, and a carbohydrate. If you want to feel your best as well as gain weight, this needs to be a priority.

Put More Focus on Recovery: The 60-90 minutes you put into training is the stimulus to build the muscle but the other 22-23 hours of the day are just as important to produce results. You need to put just as much focus on recovering fully in order to keep training to stimulate muscle growth . This includes sleep, stretching, foam rolling, moving throughout the day, and fixing posture.

Consistent Training: In order for your body to be in an anabolic (building and repairing) state it constantly needs the hormonal signaling that training produces. Simply put more training = more results.

Eat More Protein: Make sure to have sufficient protein intake to help facilitate muscle growth. Eat nothing less than 1g/bodyweight in protein. (Example if you weight 145lbs you need at least 145g protein/day)

With the time constraints of school, sport, and family time there are some times where you just can’t make a training session. This however shouldn’t stop you from doing something daily that will help you reach your goals and stay injury free. At a bare minimum do these exercises (totaling 5 minutes all together) to ensure you are improving on days where you cannot train.

“The pain you feel today is the strength you will feel tomorrow.” – Unknown

Whether it’s your first time working out, or you have been for year’s one thing every person will get is muscle soreness. This by no means is an indicator that you are out of shape; rather it means you did something your body will adapt to by growing stronger! Below are the top ways to help minimize muscle soreness so you can get back to training to be even stronger!

Constant Movement: Staying in constant movement will help the muscles stay loose and get rid of lactic acid. Walking, air squats, arm circles etc. can be done depending on the area that is most sore. Just make sure you move!

Stretching: Stretching after a strenuous workout will help the muscles relax and reduce soreness. The day after exercise is also a very important time to stretch to help the muscles from getting tight.

Diet: Exercise is a stress on the body, so this means exercise produces an inflammatory response. Eating Anti-Inflammatory foods will greatly help the body recover. Some of these include; Animal proteins rich in Omega-3s (Grassfed Beef, Wild Caught Salmon, Free Range Eggs, Sardines etc.), Dark Leafy Greens, Sweet Potatoes, and White Rice. Make sure to eat a balanced colorful diet to get the most benefits from training!

Sleep: Your training is only as good as your ability to recover, and the body recovers when you sleep. Make sure you’re getting at least 8 hours of quality sleep every night. Eliminate screen time (phone, tv, computer etc.) before bed to improve your sleep.

Hydration: Getting tons of water through out the day will help deliver nutrients to the muscles to help in recovery, as well as help flush out lactic acid. Get a minimum of half your body weight in ounces in water per day. (ex if you weight 160 get at least 80oz of water during the course of the day.)

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– 1 C Blueberries à Blueberries are an excellent source of Vitamin C, which is huge for tissues repair and wound healing. They are also packed with antioxidants.

–½ C Strawberries à Strawberries have tons of antioxidants to help with overall health. They also have tons vitamins and minerals which are required for optimal function

– 1 Banana àBananas are a high glycemic index food meaning they spike blood sugar rapidly beginning the recovery process for glycogen resynthesis. They also are a high fiber food and contain good amounts of vitamins and minerals.

– 2 Cups Spinach or Kale à Dark leafy greens have an extremely high nutritional value rich in vitamins, minerals, and antioxidants. You can never get enough dark leafy greens of any kind in your diet daily!

-1 Tbsp Tumeric à This spice is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions. It is one of the most studied and documented nutritional sources for overall health.

– 2-3 Turns(or shakes) Black Pepper à Black pepper is used to promote intestinal health by stimulating taste buds to alert the stomach to produce more stomach acid to increase digestion. It also increases the absorption of turmeric by 2000% (!)

– 1 Serving of Protein (flavor is personal option) à Protein is going to be key after a workout to help build up muscle and connective tissue. Hemp protein is a great source because of its full Amino Acid profile and fat content. If using Whey protein make sure it is Cold-Processed as normal protein is denatured (broken apart) in the heating process which leads to digestion issues and even leads to free radicals which are known to shorten life span.

– Ice Cubes à Optional, but gives smoothie an awesome texture and taste. (water can also be added for a more liquid consistency)

Peanut Butter Cinnamon Banana;

– 1 ½ – 2 C Flax or Almond Milk à Water can also be used, if using flax or almond milk make sure to read ingredients and go for the option with the least sugar, and ingredients all together.

– 2 Medium Sized Bananas à Bananas are a high glycemic index food meaning they spike blood sugar rapidly beginning the recovery process for glycogen resynthesis. They also are a high fiber food and contain good amounts of vitamins and minerals, and tastes awesome!

– 1-2 Tbsp Peanut Butter à Peanut Butter contains protein, which will help with muscle repair after strenuous exercise. Peanut butter is also rich in potassium, magnesium, and healthy fats which are essential for optimal health*almond butter can also be used if there is an allergy*

– 1 Tbsp Apple Cider Vinegar àApple Cider Vinegar is good for everything ranging from heart health, gut health, skin health, immune health, and vision, among many other things. Start small, as there is an acquired taste that will grow on you!

-1/2 tsp Cinnamon à Cinnamon is loaded with antioxidants, which help prevent many diseases and helps fight inflammation which is critical to keep low for health and performance.. *Use Ceylon Cinnamon, which is known as “true” cinnamon*

Green Machine;

– 1 ½ – 2 C Flax or Almond Milk à Water can also be used, if using flax or almond milk make sure to read ingredients and go for the option with the least sugar, and ingredients all together.

– 1 Avocado à This super food is loaded with key fats needed for brain health, as well as dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. It is known across the world as one of the most beneficial foods you can eat.

– 2 Cups Spinach or Kale(any combination of leafy greens will work!) à Dark leafy greens have an extremely high nutritional value rich in vitamins, minerals, and antioxidants. You can never get enough dark leafy greens of any kind in your diet daily!

– 1 Banana àBananas are a high glycemic index food meaning they spike blood sugar rapidly beginning the recovery process for glycogen resynthesis. They also are a high fiber food and contain good amounts of vitamins and minerals.

-1 Tbsp Tumeric à This spice is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions. It is one of the most studied and documented nutritional sources for overall health.

– 2-3 Turns(or shakes) Black Pepper à Black pepper is used to promote intestinal health by stimulating taste buds to alert the stomach to produce more stomach acid to increase digestion. It also increases the absorption of turmeric by 2000% (!)

–1 Tbsp Apple Cider Vinegar àApple Cider Vinegar is good for everything ranging from heart health, gut health, skin health, immune health, and vision, among many other things. Start small, as there is an acquired taste that will grow on you!

– 1 Serving of Protein (flavor is personal option) à Protein is going to be key after a workout to help build up muscle and connective tissue. Hemp protein is a great source because of its full Amino Acid profile and fat content. If using Whey protein make sure it is Cold-Processed as normal protein is denatured (broken apart) in the heating process which leads to digestion issues and even leads to free radicals which are known to shorten life span.

Smoothie Tips:

Use this sheet as a guide; there are millions of different combinations of ingredients. Play around and find something you love!

These are not just to be used for post workout. Want a quick easy meal? Make a smoothie!

The biggest key is to enjoy your smoothies (and diet) and notice how the body feels when it gets the fuel it needs to thrive!